The myth that vegans can’t build muscle has been debunked for a while now, but people still find it quite difficult to find vegan high protein meals or products that are high in protein and that are easy to eat. This is exactly what bodybuilders or gym fanatics need. That’s why I’m going to share with you my top 10 vegan high protein meals that are easy to prepare and that fit in your meal prep.
1. Vegan Spaghetti Bolognese
Just because you’re eating vegan doesn’t mean you can’t eat normal meals. In order to make spaghetti bolognese vegan is to get vegan Beef. Luckily these days there are many meat replacements on the market. Getting a vegan beef shoudln’t be a problem and if you find one with good texture then it’s amazing and tastes just like normal beef.
Vegan beef nutritional stats per 100 grams:
- 191 calories
- 1 gram of carbs
- 11 grams of fat
- 20 grams of protein
2. High protein salad
Salad is perfect for when you want a light dinner or lunch. Doesn’t mean it should be boring. This salad is packed with flavor and protein. In this quick and easy salad you get 30 grams of protein.
- Lettuce (iceberg)
- Cashew nuts
- Chick peas
- Tofu blocks
- Vegan salad dressing
3. Tortilla wraps avocado
Tortilla wraps is a quick and amazing meal , great for lunch and dinner or on the go. With just a few ingredients you got yourself a complete and nutrious meal. This vegan high protein meal contains over 30 grams of protein!
- 2 tortilia wraps
- 1 avocado
- Tofu slices ( 200 grams )
- Nutritional yeast
4. quinoa tempeh bowl
Quinoa is a great form of slow carb with so many other health benefits and by adding tempeh to your meals you’re adding so much extra protein.
This quick and easy high protein vegan quinoa and veggie bowl is amazing for when you don’t have much time to prepare meals. This is perfect for lunch or dinner, or post workout meal as it provides over 20 grams of protein and a good amount of carbs.
- Quinoa 100 grams uncooked
- Tempeh 100-150 grams ( season to own liking )
5. No Bake Gluten Free and Vegan Protein Bars
Over the years I’ve tried so many different vegan protein bars by so many brands, but they have never tasted as good as the ones i’m making myself. Even better is that they are cheaper to make then to buy. Your normal protein bar usually cost around $ 2.50, with these vegan high protein bars you spend about $1.50 per bar as you will be making around 8 bars at the time. AWESOME!
Read on for the ingredients and nutritional facts.
- Serving Size: 1
- Calories: 293
- Sugar: 13 grams
- Fat: 10 grams
- Carbohydrates: 38 grams
- Protein: 12 grams
- 1 1/2 c. gluten-free oat flour
- 6 dried apricots
- 1/4 c. cocoa powder
- 1/4 c. brown rice syrup
- 1 c. gluten-free oat flour
- 1/2 c. gluten-free rolled oats
- 1/2 c. vegan chocolate protein powder (I use Garden of Life RAW )
- 1/4 tsp. sea salt
- 1 1/2 tbsp. chia seeds
- 1 1/2 tbsp. hulled hemp seeds
- 1/2 c. peanut butter or almond butter
- 1 flax egg [1 tbsp. ground flax + 3 tbsp water, mixed together in a small bowl]
- 1/4 c. agave or raw honey
- 1/2 c. + 2 tbsp. coconut milk [from the carton, not can]
- Topping [optional]:
- 1/3 c. vegan chocolate chips
- +/- 1 tbsp. hemp seeds
6. Tofu Breakfast taco
Light breakfast, but full of nutrients and protein. With only a few ingredients you got yourself an quick and easy breakfast that is going to fuel you up for the entire morning. Perfect way to start your day!
- Vegan mozzarela ( I use Violife )
- Black beans
- Red onions
7. Vegan hamburger
The meat replacements are incredible these days, therefor we’re making hamburgers with the Garden Gourmet incredible vegan burger 🙂
This has to be one of my favorite high protein vegan meal, just because it is so delicious and easy to make. If you’re just like me and don’t have so much time to prepare big meals then this is just perfect to get your protein in.
The Garden gourmet incredible burger are packed with protein, a whopping 19 grams per burger.
- Burger buns
- Garden gourmet incredible burger
- Vegan cheese
- Vegan mayo
8. Turmeric Tofu Scramble (Serves 2, 29g protein)
Think eggs are a premium protein source? Well, they are – but this scramble from Mildreds cracks out even more of it than an omelette, along with every amino acid your muscles hunger for. It’s no yolk.
Firm tofu, 1 block
Black salt, small pinch
Garlic powder, small pinch
Portobello mushrooms, 2, roasted
Cherry tomatoes, handful, roasted
Avocado, ½, sliced
– You might struggle to make an omelette without breaking eggs, as the adage would have it, but a scramble? That’s very simple. What’s more, a single serving of tofu dishes up around 40% of your RDA for calcium, an important nutrient for fat loss. Combine with the seasoning and mash with a fork.
9. Strawberrie and Cashew Shake ( 26g protein)
Keep things simple with a shake you can throw together in seconds. With a full meal’s worth of protein, Natural Fitness Food’s recipe will ensure your training sessions are fruitful.
Coconut milk, 300ml
Natural Fitness Food vegan coconut protein, 35g
Frozen strawberries, 50g
Cashew butter, 15g
– Poor the milk in first, so the powder doesn’t clump.
– Add the protein powder, berries and cashew butter. Strawberries contain plenty of manganese, for steady energy release, while the nut butter offers monounsaturated fats and copper to support lean mass.
– stir, stir and stir again and drink it down for a quick, filling breakfast or the perfect recovery drink.
10. Tempeh 'BLT' (30g protein)
Crispy bacon has long been the “gateway meat” for lapsed vegetarians. But this smoky slice from vegan street-food specialists Club Mexicana will stop temptation from touching you. That it’s healthy, too, is just a bonus.
Tempeh, 100g, sliced
Liquid smoke, 2tsp
2 thick slices
Light vegan mayonnaise, 2tsp
Hot sauce, 1tsp
Avocado, ¼, mashed
A vine-ripened tomato, thinly sliced
Salad leaves, handful
- For a sandwich you can pig out on – minus said swine – opt for tempeh. It’s made with soy but, unlike tofu, uses the whole bean, not just the milk, for a firmer texture. Marinate it in tamari and liquid smoke for bacony flavour.
- Fry until crispy in hot oil. Add a dash of the marinade and sizzle for a few minutes.
- Toast the bread. Both sourdough and tempeh are fermented, making this a greater weight-loss ally than the classic BLT. Mix the mayo and hot sauce and slather it over one slice, spreading the other with mashed avo. Layer with the tempeh, tomatoes and leaves.
11. Pancakes with Creamy Kale (23g protein)
Protein pancakes reinvented: rather than splicing its flour with whey, Wild Food Café mixes powdered quinoa and chickpeas for more fibre and B vitamins.
Quinoa, 150g, uncooked
Chickpea flour, 70g
Kale, handful, destalked
Spring onions, handful, sliced
Small courgette, grated
A red chilli, sliced
For the sauce
Shelled hemp seeds, 120g
Juice of a lemon
Date syrup, 1tbsp
Onion powder, 1tsp
Ginger powder, 1tsp
Olive oil, 4tbsp
12. Vegan White Bean Salad
Colorful and fresh, this bean and vegetable salad has the flavors of garlic, onion, parsley, lemon juice, and red wine vinegar, making it ideal for a summer cookout side dish. Serve with 100 grams of quinoa (4 grams) or brown rice (2.6 grams) for extra nutrition.
This salad takes 10 minutes to make and has 33 grams of protein per serving.